intake? - UK-Muscle Body Building Community

steven_cduk · 28-12-2004, 12:25 PM

As suggested by you lad; I’m changing my diet.
Its more of a case of structuring and counting my diet.

How do I know what my intake should be?

Looking to bulk/tone, 6’, 27yr, slim build, fast metabolism.

Looking to post diet and routine in the new year.

**Jimmy** · 28-12-2004, 12:32 PM

the best place to start is to make sure you are eating plenty of protein with moderate carbs and fats.

If you structure a diet like this you will be able to tell whats best as you go.

What is your weight?

**hackskii** · 28-12-2004, 03:43 PM

I think a ballpark figure is 16 X's the number of lbs you are to get the total cals.
Then divide that by the number of meals like 6 then this will be easier to figure out your macronutrients.
Myself, I like the 40/30/30
40= carbs
30=protein
30=fats

In total cals not grams.
If you find that this is not enough then just add to each meal or toss in a snack between the meals.
If you find that this is too much and you are gaining weight then just cut back on the food but dont drop a meal.

steven_cduk · 28-12-2004, 07:13 PM

[quote=hackskii]

In total cals not grams.
QUOTE]
??

SportDr · 28-12-2004, 08:41 PM

Quote:

Originally Posted by hackskii

Myself, I like the 40/30/30
40= carbs
30=protein
30=fats

In total cals not grams.
If you find that this is not enough then just add to each meal or toss in a snack between the meals.

I take it by your question marks you wanted further explanation?

What I believe Scott is trying to say is divide your total cals by a ratio of 40/30/30. So for a 3000 cal diet this would be 1200/900/900. Then divide the cals by cals per gram Prot & carb 5 cal per gram, fat 9 cal per gram. so 1200/5 = 240 grams of carbs for example ok? The ratios recommended for bulking will vary depending on who you ask, you will have to experiment here.

Regimen X, which I believe you have tried to purchase already will take the guesswork out of this for you and is IMO ideal for someone in your position as long as you can afford the ingredients.

HTH

SD

winger · 28-12-2004, 08:50 PM

Quote:

Originally Posted by SportDr

I take it by your question marks you wanted further explanation?

What I believe Scott is trying to say is divide your total cals by a ratio of 40/30/30. So for a 3000 cal diet this would be 1200/900/900. Then divide the cals by cals per gram Prot & carb 5 cal per gram, fat 9 cal per gram. so 1200/5 = 240 grams of carbs for example ok? The ratios recommended for bulking will vary depending on who you ask, you will have to experiment here.

Regimen X, which I believe you have tried to purchase already will take the guesswork out of this for you and is IMO ideal for someone in your position as long as you can afford the ingredients.

HTH

SD

Let me throw a monkey wrench in here.lol
SD, 1 gram of protein and 1 gram of carb is 4 calories each...........sorry SD. I still love ya though. Nice info.

SportDr · 28-12-2004, 09:41 PM

Lol, oh yeh!

Grrr not gonna live that one down either am I?

Love ya too you crazy colonial

even if you are smug

SD

28-12-2004, 12:25 PM	#1 (permalink)
steven_cduk Newbie Trainer Join Date: Dec 2004 Posts: 22	intake? As suggested by you lad; I’m changing my diet. Its more of a case of structuring and counting my diet. How do I know what my intake should be? Looking to bulk/tone, 6’, 27yr, slim build, fast metabolism. Looking to post diet and routine in the new year. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

28-12-2004, 12:32 PM	#2 (permalink)
Jimmy UK-Muscle Moderator Join Date: Aug 2003 Location: Forest gym crawley Posts: 4,337	the best place to start is to make sure you are eating plenty of protein with moderate carbs and fats. If you structure a diet like this you will be able to tell whats best as you go. What is your weight? __________________ *To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.* 'Genetics is the science of heredity and variation in living organisms. Inheritance in organisms occurs by means of discrete traits, called genes.'

28-12-2004, 03:43 PM	#3 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 22,956	I think a ballpark figure is 16 X's the number of lbs you are to get the total cals. Then divide that by the number of meals like 6 then this will be easier to figure out your macronutrients. Myself, I like the 40/30/30 40= carbs 30=protein 30=fats In total cals not grams. If you find that this is not enough then just add to each meal or toss in a snack between the meals. If you find that this is too much and you are gaining weight then just cut back on the food but dont drop a meal. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

28-12-2004, 07:13 PM	#4 (permalink)
steven_cduk Newbie Trainer Join Date: Dec 2004 Posts: 22	[quote=hackskii] In total cals not grams. QUOTE] ?? __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

28-12-2004, 09:41 PM	#7 (permalink)
SportDr Getting HUGE! Join Date: Sep 2004 Location: E-Sussex UK Posts: 2,623	Lol, oh yeh! Grrr not gonna live that one down either am I? Love ya too you crazy colonial even if you are smug SD __________________ I don't like Sports and I am not a Doctor! You expressed and challenged yourself, startled the dozing muscles and welcomed the sweet pain of gain. Boredom begets mediocrity. Enemies both, they deserve swift eradication. Let's hit the weights and build some muscle. Race ya to the bench press. Dave Draper A goal casually set and lightly taken will be freely abandoned at the first obstacle. Zig Ziglar Any advice given is for information only, always seek the advice of your medical practitioner. Use this My Protein refferer code and get a 5% DISCOUNT on your first order! MP2819 Last edited by SportDr; 28-12-2004 at 09:45 PM.